GROUP CLASS WORKOUT
Warm Up:
2 Rounds 20 med ball slams, 20 hollow rocks,
2 lap run
Finish with 15 PVC PT, 20 air squats, 15 PVC PT
Strength:
10 Min EMOM Your Choice:
2 Power Clean and Jerks OR 2 Power Snatches
Lean: 4 Power Cleans
Metcon:
Welded
Repeat WOD from 2/5/15
4 Rounds
3 Min AMRAP
5 Front Squats 135/95
7 T2B/10 Knee Raises
9 Pushups
1 min Rest
Welded Lean
4 Rounds
3 Min AMRAP
8 KB Swings 53/35
10 T2B/15 Knee Raises
12 Plank to Pushups
1 min Rest
Mobility:
Pre – Anchored T- Spine (pg. 238)
Post – T-Spine Smash on Roller or Lacrosse Ball
COMPETITORS CLASS WORKOUT